Complete as many rounds and reps as possible in 8 minutes of:
30 double-unders
3 push jerks

♀ 125 lb
♂ 185 lb

Stimulus and Strategy:
Today’s workout is a weightlifting and monostructural couplet. The reps are relatively low to keep round cycle time faster for those who are proficient in both movements. Performing a single round in less than 1 minute is certainly possible, but today could also be a good day to work on double-unders, or on the push jerk under some fatigue. The loading on the barbell should feel challenging, but still allow you to perform unbroken reps in each round.

Scaling:
Reduce the loading of the barbell.

To reduce the complexity of the jump rope, choose one of two options, either performing double-under attempts for 30 seconds or single-unders. For the push jerks, perform push presses.

In case of an injury or limitation, consider riding a bike for 5/7 calories. For the push jerks, consider using dumbbells if there is a rack position limitation.

Intermediate option:
Complete as many rounds and reps as possible in 8 minutes of:
30 double-unders
3 push jerks

♀ 95 lb
♂ 135 lb

Beginner option:
Complete as many rounds and reps as possible in 8 minutes of:
30 single-unders
3 push jerks

♀ 35 lb
♂ 45 lb

Coaching cues:
Instead of thinking about pressing up on the barbell, think about pushing yourself down into the receiving position.

Resources:
The Double-Under
The Push Jerk

Find a gym near you:
View the CrossFit map

Complete as many rounds and reps as possible in 15 minutes of:
20 double-unders
5 hang power snatches
5 strict handstand push-ups

♀ 105-lb barbell
♂ 155-lb barbell

Post rounds and reps to comments.

Stimulus and Strategy:
Today’s workout is a triplet with a lower volume of reps in each set. Expect to perform at least 6 rounds. Round times may decrease due to upper-body fatigue, and the interfering lockout positions of the hang power snatch and strict handstand push-up. By design, this workout demands upper-body stamina, strength, and endurance. To avoid hitting a wall, be intentional with your rest time between movements and focus on using your legs in the hang power snatches to get the barbell overhead. Work hard and have fun.

Scaling:
Reduce the loading of the barbell.

To reduce the complexity of the jump rope, work for no more than 30 seconds, accumulating double-under reps. If necessary, perform single-unders or penguin hops. For the strict handstand push-ups, reduce the reps to no less than 3 in each round. You can also perform dumbbell push presses or shoulder presses as an alternative.

In case of an injury or limitation, consider riding a bike for 30 seconds per round in place of the jump rope. If you have an overhead limitation, perform single-arm dumbbell snatches or hang power cleans in place of the hang power snatches. As for the strict handstand push-ups, consider push-ups or plank holds.

Intermediate option:
Complete as many rounds and reps as possible in 15 minutes of:
20 double-unders
5 hang power snatches
3 strict handstand push-ups

♀ 75-lb barbell
♂ 115-lb barbell

Beginner option:
Complete as many rounds and reps as possible in 15 minutes of:
20 single-unders
5 hang power snatches
5 dumbbell shoulder presses

♀ 35-lb barbell and 15-lb dumbbells
♂ 45-lb barbell and 20-lb dumbbells

Coaching cues:
On the hang power snatch, pull the barbell into your body by engaging your lats. Imagine sticking your lats in your back pocket through the first and second pull of the lift.

Resources:
The Double-Under
The Hang Power Snatch
The Strict Handstand Push-Up
The Dumbbell Shoulder Press

Find a gym near you:
View the CrossFit map

On a continuously running clock, every 7 minutes for 3 sets, complete:
800-meter run
40 double-unders
20 GHD sit-ups
10 ring dips

Post your fastest and slowest times to comments.

Stimulus and Strategy:
Today’s workout contains three intervals. The goal is to complete each interval as quickly as possible and within the 7-minute clock so you have rest between sets, which will allow you to hit each interval at a good pace.

Scaling:
Reduce the distance of the run. If possible, maintain the volume of each movement, but reduce the complexity of each.

If you are unfamiliar with or have not been training consistently with the GHD, reduce the range of motion or perform weighted sit-ups or AbMat sit-ups. For the double-unders, perform attempts for 1 minute or 40 singles. For the ring dips, lower the rings closer to the ground and use your legs for assistance. If necessary, perform a box or bench dip.

In case of an injury or limitation, consider substituting the run with a 1,750/2,500-meter Echo bike or an 800/1,000-meter row. For the double-unders, perform jumping jacks or low box step-ups for no more than 1 minute. For the sit-ups, perform 30-second to 1-minute plank holds. For the ring dips, consider foot-assisted box or bench dips, or push-ups with your hands on a 30-inch box.

Intermediate option:
On a continuously running clock, every 7 minutes for 3 sets, complete:
800-meter run
20 double-unders
20 GHD sit-ups to parallel
10 ring dips

Beginner option:
On a continuously running clock, every 7 minutes for 3 sets, complete:
400-meter run
40 single-unders
20 sit-ups
10 foot-assisted ring dips

Coaching cues:
On the rings, as you lower your body down, keep your legs extended. Then, as you get ready to press up, focus on driving your knees to your chest and then pressing the rings into your pockets.

Resources:
Running: Line Drills
The Double-Under
The GHD Sit-Up
The Ring Dip
Ring Dip Scaling

Find a gym near you:
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Open Workout 25.2

For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)

♀ 65 lb, then 75 lb, then 85 lb
♂ 95 lb, then 115 lb, then 135 lb

Time cap: 12 minutes

Compare times to 220311.

Post time or reps completed to comments, and submit your score as part of the 2025 CrossFit Open.

Resources:
The Kipping Pull-Up
The Double-Under
The Thruster
The Kipping Chest-to-Bar Pull-Up
The Kipping Bar Muscle-Up
Workout Tips With Adrian Bozman From the 2022 CrossFit Open

Visit the CrossFit Games website for full details, including Scaled, Foundations (beginner), and Age-Group variations of the workout.

Complete as many reps as possible in 8 minutes of:
8 dumbbell goblet squats
8 handstand push-ups

♀ 50-lb dumbbell
♂ 70-lb dumbbell

Post reps to the comments.

Stimulus and Strategy:
Today’s workout is quick and to the point. With the complementary movement functions and the small amount of reps in each set, you should be able to move through a single round in 90 seconds or less. More advanced athletes may be able to maintain unbroken handstand push-ups and keep rounds under 1 minute. Don’t pace on this one. Keep the gas pedal down and the workout will be over before you know it. Work hard and have fun.

Scaling:
Reduce the loading of the dumbbell to a weight that allows you to maintain unbroken reps for the entire workout. Reduce the reps of the handstand push-ups if the volume of each round is too much. Consider as few as 4 reps.

To reduce the complexity of the goblet squat, reduce the loading of the dumbbell. If necessary, perform an air squat and focus on moving through the range of motion. For the handstand push-ups, perform pike push-ups or dumbbell shoulder presses.

In case of an injury or limitation, consider air squats or unweighted lunges in place of the goblet squats. Focus on a pain-free range of motion. For the handstand push-ups, consider push-ups or single-arm dumbbell shoulder or push presses.

Intermediate option:
Complete as many reps as possible in 8 minutes of:
8 dumbbell goblet squats
4 handstand push-ups

♀ 35-lb dumbbell
♂ 50-lb dumbbell

Beginner option:
Complete as many reps as possible in 8 minutes of:
8 air squats
8 dumbbell push presses

♀ 10-lb dumbbells
♂ 15-lb dumbbells

Coaching cues:
Squeeze your stomach tight at all times during the handstand push-ups. Not only will this keep your spine in a safe position, but maintaining a rigid torso during the kip maximizes the amount of energy transferred from the kip into the press. Without a rigid midline, a significant amount of energy from your legs can be lost, resulting in a more difficult press.

Resources:
From the Archives: Dumbbells
The Kipping Handstand Push-Up

Find a gym near you:
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5 rounds for time of:
35 double-unders
200-meter run

Post time to comments.

Compare to 220208.

Stimulus and Strategy:
Today's workout is simple and effective. If it looks “too easy,” go faster. This is a short-to-moderate duration effort. If you can perform 35 double-unders in 2 minutes or less, do the workout as prescribed. Remember, on Friday we will be performing Open Workout 25.1 as the Workout of the Day. Moderate today’s effort accordingly.

Scaling:
Reduce the reps of the double-unders and the distance of the run.

To reduce the complexity of the double-unders, consider performing 2 minutes of double-under attempts or 35 single-unders.

In case of an injury or limitation, consider substituting the run with a 500/700-meter Echo bike, or a 200/250-meter row or ski erg. For the double-unders, consider jumping jacks or a low box step-up.

Intermediate option:
Same as Rx’d.

Beginner option:
4 rounds for time of:
35 single-unders
200-meter run

Coaching cues:
Focus on keeping your elbows and your hands close to your sides as you perform your double-unders. As these two points get further from the body, your rope gets shorter.

Resources:
The Double-Under
From the Archives: Running Technique
The Single-Under

Find a gym near you:
View the CrossFit map

Rest Day

Featured Article

An Open Invitation

The CrossFit Open is more than a test of fitness — it’s a challenge that builds mental toughness, resilience, and confidence. While it provides valuable insights into our progress, it also forces us to perform under pressure, face our fears, and push beyond our comfort zone. Whether it’s conquering a tough movement, racing the clock, or battling self-doubt, the Open is our chance to choose growth over fear and walk away stronger, fitter, and prouder. This year, embrace the challenge — do the hard thing and make it count.

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5 rounds for time of:
Row 350/500 meters in as few pulls as possible

After each row, perform 2 double-unders for each pull taken. For example, if it takes 40 pulls to complete the row, complete 80 double-unders before starting the next round.

Post time and number of pulls each round to comments.

Compare to 210928.

Stimulus and Strategy:
Today’s workout will require thought and strategy. To maximize the distance in each pull, the effort encourages hard pulls on the rower. Increase the damper setting and slow your cadence to minimize the number of pulls each round. If needed, reduce the total distance to something you can complete in 60 total pulls or less in each set.

Scaling:
Reduce the distance on the rower.

To adjust the complexity of the double-under, consider performing single-unders or jumping jacks. If you have double-unders, but they are inconsistent, consider performing attempts and counting both singles and doubles toward your reps.

In case of an injury or limitation, consider performing jumping jacks, penguin taps, or alternating toe taps on a low box in place of the double-unders.

Intermediate option:
5 rounds for time of:
Row 350/500 meters in as few pulls as possible.

After each row, perform 1 double-under for each pull taken. For example, if it takes 40 pulls to complete the row, complete 40 double-unders before starting the next round.

Beginner option:
3 rounds for time of:
Row 350/500 meters in as few pulls as possible.

After each row, perform 1 single-under for each pull taken. For example, if it takes 40 pulls to complete the row, complete 40 single-unders before starting the next round.

Coaching cues:
To reduce your stroke rate, focus on your return. Release your hands away from your body, lean forward slightly, and count to three as you pull yourself back into the catch position.

Resources:
Rowing Technique Tips
The Double-Under

Find a gym near you:
View the CrossFit map

Power Amanda

9-7-5 reps for time of:
Muscle-ups
Power snatches

♀ 95 lb
♂ 135 lb

Post time to comments.

Compare to similar 220407.

Stimulus and Strategy:
Amanda is a classic benchmark workout. Typically, this workout is performed with a squat snatch, however, today we are going to perform a power snatch. Most athletes should aim to complete the workout in 12 minutes or less. Some more advanced athletes could finish in 5 minutes or less.

Scaling:
Reduce the volume of the muscle-ups. Athletes who have muscle-ups, but not the overall volume, should consider reducing the repetitions to 7-5-3 or 4-3-2.

To adjust the complexity of the muscle-ups, perform a jumping muscle-up, low-ring transition, or ring rows and push-ups. For the power snatch, perform a hang power snatch, a hang muscle snatch, or a dumbbell snatch.

In case of an injury or limitation, consider performing low-ring transitions, or ring rows and push-ups. For the power snatch, consider a hang power clean or single-arm dumbbell snatch.

Intermediate option:
For time:
5-3-1
Muscle-ups
9-7-5
Power snatches

♀ 75 lb
♂ 115 lb

Beginner option:
9-7-5 reps for time of:
Ring rows
Push-ups
Power snatches

♀ 35 lb
♂ 45 lb

Coaching cues:
The third pull in the snatch is you pulling yourself underneath the object, not the object up to you. After you extend your hips, pull yourself under the barbell.

Resources:
The Kipping Muscle-Up
The Power Snatch
The Ring Row
The Push-Up

Find a gym near you:
View the CrossFit map

7 sets for load of:
1 snatch-grip deadlift
1 snatch pull
1 snatch
1 overhead squat

Post loads to comments.

Stimulus and Strategy:
Today’s workout is a heavy day with a snatch complex. The goal is to build across each set, working up as heavy as possible. Keep in mind that heavy is relative to each person's capacity and technique. Do not increase the loading if safety or technique are in jeopardy. As you complete each set, a regrip is allowed between the deadlift and snatch pull, and after the snatch pull. However, do not spend more than 10 seconds between movements. The snatch can be performed as a power or squat variation.

Scaling:
Reduce the loading of the barbell to maintain the integrity of each movement.

To reduce the complexity of the movement, reduce the load to an empty barbell or PVC pipe. For the snatch, perform a hang power snatch.

In case of an injury or limitation, perform this complex with a clean variation (clean-grip deadlift, clean pull, clean, and front squat). This complex can also be performed with a single dumbbell. For the overhead squat, consider an overhead lunge if overhead mobility is limited.

Intermediate option:
Same as Rx’d.

Beginner option:
Same as Rx’d.

Coaching cues:
Use the hips and legs to drive the barbell up, then press under the bar to receive it as high as possible. As the load increases, expect to receive the bar in a lower squat.

Resources:
The Snatch
The Power Snatch
What Is a Snatch?

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For reps:
1 minute of double-unders
1 minute of alternating single-leg squats
1 minute of hang clean and jerks
2 minutes of double-unders
2 minutes of alternating single-leg squats
2 minutes of hang clean and jerks
3 minutes of double-unders
3 minutes of alternating single-leg squats
3 minutes of hang clean and jerks

♀ 95 lb
♂ 135 lb

Stimulus and Strategy:
Today’s workout takes three movements and gives you an increasing amount of time to accumulate reps. If you are proficient in each movement, keep moving for as much of the interval as possible. Limit yourself to small breaks and push your thresholds in each movement. Less-experienced athletes should not push to failure or exhaustion because you will end up spending more time recovering. Instead, perform a few reps, take small breaks, and then continue to chip away. Expect the longer intervals to require more strategy in comparison to the single minute of work. Going all out for 2 or 3 minutes may not set you up for success in the following movement.

Scaling:
Reduce the loading of the barbell.

To reduce the complexity of the double-under, perform single-unders, double-under attempts, or a mix of both. For the single-leg squats, consider squatting to a target or performing a reverse lunge. For the hang clean and jerks, use one or two dumbbells.

In case of injury or limitation, perform calories on any machine in place of the double-unders. For the single-leg squats, consider performing a lunge or an air squat. For the hang clean and jerks, consider a muscle clean and shoulder press with a barbell or dumbbells. If you have an overhead limitation, you can also forgo the jerk and just perform the clean.

Intermediate option:
For reps:
1 minute of double-unders
1 minute of alternating single-leg squats
1 minute of hang clean and jerks
2 minutes of double-unders
2 minutes of alternating single-leg squats
2 minutes of hang clean and jerks
3 minutes of double-unders
3 minutes of alternating single-leg squats
3 minutes of hang clean and jerks

♀ 65 lb
♂ 95 lb

Beginner option:
For reps:
1 minute of single-unders
1 minute of alternating reverse lunges
1 minute of hang clean and jerks
2 minutes of single-unders
2 minutes of alternating reverse lunges
2 minutes of hang clean and jerks
3 minutes of single-unders
3 minutes of alternating reverse lunges
3 minutes of hang clean and jerks

♀ 35 lb
♂ 45 lb

Coaching cues:
As you jump in the double-under, avoid letting your hands follow you upward. Instead, force your hands down as you jump up.

Resources:
The Double-Under
The Single-Leg Squat
The Hang Clean
The Hang Power Clean
The Push Jerk
The Split Jerk

Find a gym near you:
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Open Workout 19.3

For time:
200-foot dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-foot handstand walk

♀ 35-lb dumbbell and a 20-inch box
♂ 50-lb dumbbell and a 24-inch box

Post time to comments.

Compare to 190308.

Stimulus and Strategy:
The 2025 Open is right around the corner and today’s workout is a retest of a previous Open workout. If you have completed this workout before, check your score. There is no time cap on today’s effort, however, the goal is to finish in 15 minutes or less.

Scaling:
Reduce the loading of the dumbbell and the height of the box. Reduce volume of handstand push-ups to something you can complete in 10 sets or less. Athletes can also reduce the distance of both the lunges and the handstand walk.

To reduce the complexity of the lunge and the step-ups, consider performing both or either without a dumbbell. If you cannot perform a strict handstand push-up, use an elevated stable riser as a target, or perform a pike push-up, dumbbell shoulder press, or a push-up. For the handstand walk, consider putting your feet on a box and walking two to three times around the box on your hands or substituting with a bear crawl. You can also perform inchworms as another option.

In case of injury or limitation, perform the lunge with the dumbbell in the front rack position or without a dumbbell. Same for the box step-ups — perform these without a dumbbell or to a lower box. For the strict handstand push-up, consider a single-arm shoulder press or push-up from the knees. For the handstand walk, you could perform a bear crawl. If necessary, performing 20 to 30 calories on any machine is also an option.

Intermediate option:
For time:
200-foot dumbbell front-rack lunge
50 dumbbell box step-ups
50 strict handstand push-ups to a 5-inch riser
200-foot bear crawl

♀ 35-lb dumbbell and a 20-inch box
♂ 50-lb dumbbell and a 24-inch box

Beginner option:
For time:
200-foot dumbbell front-rack lunge
50 dumbbell box step-ups
50 double-dumbbell shoulder presses
200-foot bear crawl

♀ 10-lb dumbbell and a 12-inch box
♂ 20-lb dumbbell and a 20-inch box

Coaching cues:
On the strict handstand push-ups, focus on lowering your head to a position in front of your hands. Then, as soon as your head touches the ground, squeeze your belly, press through the floor, and push your head in line with your arms.

Resources:
Open Workout 19.3
The Dumbbell Overhead Walking Lunge
Dumbbell Box Step-Up
The Strict Handstand Push-Up
The Handstand Walk
The Dumbbell Front-Rack Lunge
The Dumbbell Press
The Bear Crawl

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Rest Day

Featured Article

From Step-Ups to Deadlifts: How Midline Stability Can Transform Your CrossFit Training

CrossFit prioritizes effective and functional core training as part of its commitment to forging elite fitness. Unlike programs that focus on flashy, high-repetition ab exercises, CrossFit emphasizes midline stabilization — the ability to maintain a neutral spine and resist unwanted trunk movements —through compound, isometric, and functional movements. Core strength is developed primarily through foundational movements, Olympic lifts, and single-limb exercises that challenge the spine's ability to stabilize under load. Additional complementary exercises isolate and strengthen specific core muscles, ensuring a comprehensive approach to injury prevention and performance enhancement. By prioritizing core stability over superficial "core work," CrossFit prepares athletes for the demands of sport, combat, and life.

View the CrossFit map

Open Workout 17.5

10 rounds for time of:
9 thrusters
35 double-unders

♀ 65 lb
♂ 95 lb

Post time to comments.

Compare to 170807.

Stimulus and Strategy:
Today’s workout is a retest of a previous Open workout from 2017. If you have completed this before, look back at your score. In most cases, the barbell loading should not be the limiting factor. Instead, it should be performing these two movements while managing a high heart rate. Most should aim to complete this workout in less than 20 minutes. That being said, today could be a day to try the prescribed version even if you have to break up each set of thrusters. This builds confidence and allows you to establish a time for this benchmark.

Scaling:
Reduce the loading of the barbell to maintain unbroken reps for most of your sets.

To reduce the complexity of the thruster, use a pair of dumbbells or perform a front squat followed by a push press. For the double-unders, perform as many as you can in 30 seconds or perform single-unders.

In case of injury or limitation, perform a single-arm dumbbell thruster, a front squat for an overhead limitation, or a push press for a squat limitation. For the jump rope, get on any machine and accumulate 6/8 calories per round.

Intermediate option:
10 rounds for time of:
9 thrusters
35 double-unders

♀ 55 lb
♂ 75 lb

Beginner option:
5 rounds for time of:
9 thrusters
35 single-unders

♀ 35 lb ♂ 45 lb

Coaching cues:
To speed up the cycle time on the thruster, think about pulling the barbell down from the overhead position. As soon as it hits your shoulders, move to the squat.

Resources:
The Thruster
The Double-Under
Open Workout 17.5
Register for the 2025 CrossFit Open

Find a gym near you:
View the CrossFit map

For time:

Accumulate 6 minutes of a pull-up bar dead-hang hold

Each time you drop from the bar, complete 100 double-unders and 30 V-ups.

Post time to comments.

Stimulus and Strategy:
Today’s workout is a test of your mental fortitude and your ability to drown out the negative thoughts in your mind. The goal is to finish in 20 minutes or less. To help you complete this, you should be able to maintain at least 1-minute hangs from the pull-up bar throughout the entire workout. Choose options that allow you to complete double-unders in 1:30 or less and V-ups in 1:30 or less.

Scaling:
To reduce the total volume of this workout, reduce the amount of time you have to accumulate on the pull-up bar. Newer and less experienced athletes should consider accumulating 3-5 minutes total, especially if they are only able to hang for 20-30 seconds at a time. Reduce the number of double-unders and V-ups to stay within the intended time domains for each movement.

To reduce the complexity of the hang, use a bar that allows you to put one or two feet on the ground for assistance. As for the double-unders, consider trying to accumulate as many reps as possible in 1:30 or performing 100 single-unders. For the V-ups, instead of keeping the legs straight, bend the knees toward the chest and try to touch your heels or perform sit-ups.

In case of injury or limitation, perform a plank hold if you are unable to hang from the pull-up bar. For the jump rope, consider riding a bike for 15-20 calories.

Intermediate option:
For time:
Accumulate 4 minutes of a pull-up bar dead-hang hold

Each time you drop from the bar, complete 60 double-unders and 20 V-ups.

Beginner option:
For time:
Accumulate 3 minutes of a foot-assisted pull-up bar hang hold

Each time you drop from the bar, complete 30 single-unders and 10 tuck-ups.

Coaching cues:
Resist gravity as you are hanging from the pull-up bar. This means not letting your shoulders come up to your ears. Instead, use your lats to pull your shoulders away from your ears.

Resources:
The Double-Under
The V-Up

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Rest Day

Featured Article

Mental Toughness in CrossFit

Mental toughness is the ability to perform consistently under stress. CrossFit uniquely develops this trait by exposing athletes to challenging workouts that demand both physical and mental resilience. Techniques such as maintaining proper form under fatigue, using positive self-talk, staying present in the moment, and valuing the outcomes of hard work cultivate a mindset of perseverance and confidence. Over time, these strategies not only improve performance in the gym but also equip individuals to handle life’s challenges with greater resolve and adaptability.

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Complete as many rounds and reps as possible in 12 minutes of:
30 double-unders
10 burpees-to-rings
5 ring muscle-ups

Set the rings to 6 inches above reach.

Post reps to comments.

Stimulus and Strategy:
In today’s triplet, expect to feel some movement function interference. While 5 muscle-ups may not be a big number, the accumulated fatigue from double-unders and burpees will make those 5 reps feel more challenging.

Scaling:
Reduce the reps of all three movements to complete each round in 3 minutes or less. Spend 30 seconds on double-under attempts or perform single-unders. Reduce the height of the rings for the burpee target. Perform jumping ring muscle-ups or low-ring transitions. In case of injury or limitation, perform 30 seconds of work on any machine for the double-unders. Perform up-downs for the burpees. For the ring muscle-ups, perform a single-arm ring row.

Intermediate option:
Complete as many rounds and reps as possible in 12 minutes of:

15 double-unders
10 burpees-to-rings
3 ring muscle-ups

Set the rings to 6 inches above reach.

Beginner option:
Complete as many rounds and reps as possible in 12 minutes of:
15 single-unders
7 burpees
3 low-ring muscle-up transitions

Coaching cues:
When performing the burpees to a ring, consider putting a mark on the floor under the rings. This mark is where you want to put your hands. Then, when you jump your feet to your hands, your feet will be directly under the rings.

Resources:
The Double-Under
The Burpee
The Kipping Muscle-Up
Low-Ring Muscle-Up Tips

Find a gym near you:
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For time:
10 snatches
40 air squats
8 snatches
40 air squat
6 snatches
40 air squats
4 snatches
40 air squats
2 snatches

♀ 125 lb
♂ 185 lb

Post time to comments.

Stimulus and Strategy: Today’s workout is a gymnastics and weightlifting couplet. Athletes should aim to complete this workout in 14 minutes or less. Expect the air squats to make the snatches more difficult than you want them to be. The loading of the snatches should be moderate to heavy. Some athletes may be able to perform a few touch-and-go reps, however, most will find success in performing quick singles.

Scaling: Reduce the load of the barbell to complete the first 10 snatches in 2 minutes or less. Reduce the reps of the air squats to complete each set in 1:30 or less. Reduce the complexity of the snatch by performing a hang snatch. In case of injury or limitation, perform a hang snatch or single-arm dumbbell snatch in place of the snatch. For the air squats, consider squatting to a target, or performing a lunge or a box step-up.

Intermediate option:
For time:
10 snatches
40 air squats
8 snatches
40 air squats
6 snatches
40 air squats
4 snatches
40 air squats
2 snatches

♀ 95 lb
♂ 135 lb

Beginner option:
For time:
10 snatches
15 air squats
8 snatches
15 air squats
6 snatches
15 air squats
4 snatches
15 air squats
2 snatches

♀ 35 lb
♂ 45 lb

Coaching cues: Especially as fatigue accumulates in your lower body, focus on finishing the second and third pulls. Don’t get caught trying to “sneak” under the barbell. 

Resources:
The Snatch
The Power Snatch
The Air Squat

Find a gym near you:
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50-35-20 reps for time of:
Hand-release push-ups
Row calories

Post time to comments.

Stimulus and Strategy: Today’s workout is a play on last Monday’s effort. It’s also a sprint. Both workouts are simple gymnastics movements followed by a sprint on a piece of monostructural equipment. However, last Monday was a pulling gymnastics function and today is pressing. Like last week, do not “game” the workout. Move as quickly as possible through the push-ups and the row. Choose options that allow you to finish in 12 minutes or less.

Scaling: Reduce the reps of both the hand-release push-ups and the calories on the rower to keep the round of 50 under 3 minutes for each movement. Perform the hand-release push-ups from the knees or perform regular push-ups with your hands on a stable 30-inch box and your feet on the floor. In case of injury or limitation, perform a single-arm dumbbell floor press in place of the hand-release push-up. If you do not have a rower, choose any other machine or run 400/300/200 meters, respectively.

Intermediate option:
35-25-15 reps for time of:
Hand-release push-ups
Row calories

Beginner option:
20-15-10 reps for time of:
Hand-release push-ups from the knees
Row calories

Coaching cues: In the push-up, the entire body should travel up and down together. To ensure the upper and lower body are connected, squeeze your quads, glutes, and abdominals throughout the movement.

Resources:
A Fresh Take on the Lowly Push-Up
Rowing Technique Tips

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On a 2-minute clock for 5 rounds, complete:
100-foot farmers carry
30 anchored sit-ups
Max dumbbell squat cleans in the remaining time

Rest 1 minute between rounds.

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Post time to comments.

Scaling:
In today’s workout, you need to push the pace in order to start working on your score. Set up a farmers carry route that is 50 feet out and 50 feet back. As soon as you get back, put your dumbbells down, put your toes under the dumbbell handles, and begin your sit-ups. The goal is to have at least 30 seconds to perform squat cleans. So, reduce the distance of the carry and reps of the sit-ups as needed. As for the loading of the dumbbells, you should be able to hang on for the entire farmers carry and perform at least 7 squat cleans before needing a quick break. If in doubt today, go lighter and do more reps.

Intermediate option:
On a 2-minute clock for 5 rounds, complete:
100-foot farmers carry
30 anchored sit-ups
Max dumbbell squat cleans in the remaining time

Rest 1 minute between rounds.

♀ 20-lb dumbbells
♂ 35-lb dumbbells

Beginner option:
On a 2-minute clock for 5 rounds, complete:
50-foot farmers carry
15 anchored sit-ups
Max dumbbell hang squat cleans in the remaining time

Rest 1 minute between rounds.

♀ 10-lb dumbbells
♂ 15-lb dumbbells

Coaching cues:
Play around with your foot position on the squat cleans. Consider keeping your feet in your squat stance and touching the dumbbell on the ground in between your feet. This “sumo deadlift” to squat clean technique can speed up your reps.

Resources:
The Dumbbell Farmers Carry
The Anchored Sit-Up
The Dumbbell Hang (Squat) Clean

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For time:
Run 5,000 meters

Compare to 240423.

Post time to comments.

Scaling:
If executed properly, this workout challenges the boundaries of human performance and requires no equipment. It's a fantastic test of stamina, endurance, and mental fortitude. Experienced athletes should try for a PR on this benchmark effort. Look back at your previous time to help determine an appropriate pace. Newer athletes should reduce the distance to complete the run in no more than 20 minutes.

Intermediate option:
Same as Rx’d.

Beginner option:
On a 20-minute clock:
Run for distance

Coaching cues:
To avoid inefficient movement patterns while you run, imagine you’re running on the crossties of a railroad track, keeping your feet right under your body and landing on the balls of your feet.

Resources:
CrossFit Benchmark Workout 5K Run at Coast Range CrossFit From 230804

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Complete as many reps as possible in 15 minutes of:
75/100-calorie row
30 box jumps
30 jumping pull-ups
30 kettlebell swings
30 lunges
30 knees-to-elbows
30 push presses
30 hip extensions
30 wall-ball shots
30 burpees
30 double-unders

♀ 20-inch box, 26-lb kettlebell, 35-lb push press, 14-lb medicine ball to 9 feet
♂ 24-inch box, 35-lb kettlebell, 45-lb push press, 20-lb medicine ball to 10 feet

Post reps to comments.

Scaling:
Today’s workout is a classic chipper-style effort. Some may recognize it as the “Dirty Thirty” with an added row to begin the workout. The goal is to make it as far through this workout as possible within the allotted time. Some may even finish the double-unders and get an opportunity to get back on the rower. However, most should aim to make it to the wall-ball shots and get as many reps as possible before time runs out. To hit this stimulus, the row should take no more than 6 minutes to complete. Every other movement after should be kept to 1:30 or less.

Intermediate option:
Complete as many reps as possible in 15 minutes of:
50/75-calorie row
30 box jumps
30 jumping pull-ups
30 kettlebell swings
30 lunges
30 knees-to-chests
30 push presses
30 hip extensions
30 wall-ball shots
30 burpees
30 double-unders

♀ 20-inch box, 26-lb kettlebell, 35-lb push press, 10-lb medicine ball to 9 feet
♂ 24-inch box, 35-lb kettlebell, 45-lb push press, 14-lb medicine ball to 10 feet

Beginner option:
Complete as many reps as possible in 15 minutes of:
35/50-calorie row
20 box step-ups
20 jumping pull-ups
20 kettlebell swings
20 lunges
20 hanging knee raises
20 push presses
20 good mornings (unweighted)
20 wall-ball shots
20 burpees
20 single-unders

♀ 12-inch box, 18-lb kettlebell, 35-lb push press, 6-lb medicine ball to 9 feet
♂ 20-inch box, 26-lb kettlebell, 45-lb push press, 10-lb medicine ball to 10 feet

Coaching cues:
In the dip of the push press, your torso should be vertical with your shoulders and hips stacked over your ankles. As you dip, think about sliding your knees forward slightly as your shoulders and hips drop straight down over your ankles.

Resources:
Rowing
The Box Jump
Jumping Pull-Up Progression
The Kettlebell Swing
The Walking Lunge
Knees-to-Elbows Progression
The Push Press
The GHD Hip Extension
The Wall-Ball Shot
The Burpee
The Double-Under
Kipping Hanging Knee Raise
The Good Morning

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3 rounds for time of:
400/500-meter row
120 double-unders
40 GHD hip extensions

Post times to comments.

Scaling:
The name of the game in today’s workout is consistency — be smooth on the rower, in control on the double-unders, and knock out bigger chunks of reps on the GHD. All athletes should aim to keep this workout under 20 minutes. More advanced athletes are challenged to go 15 minutes or less. If you are not accustomed to the GHD, look to reduce reps and range of motion. Athletes who are working on their double-unders should spend no more than 2 minutes working with the jump rope in each round.

Intermediate option:
3 rounds for time of:
400/500-meter row
2 minutes of double-under attempts
25 GHD hip extensions

Beginner option:
3 rounds for time of:
200/250-meter row
60 single-unders
20 good mornings (PVC or empty barbell)

Coaching cues:
Imagine a string between your sternum and your belly button. If those two landmarks stay far away from each other, the string stays tight. When those two landmarks get closer together, the string is loose. During the GHD hip extensions, keep the string tight.

Resources:
Rowing Technique Tips
The Double-Under
The GHD Hip Extension
The Single-Under
The Good Morning

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3 rounds for time of:
35 GHD sit-ups
70 double-unders
400-meter run

Post time to comments.

Scaling:
Today’s workout is a bit of a midline burner. Expect the GHD sit-ups to challenge your posture for the double-unders and the run. This will force you to put extra emphasis on maintaining better posture and a rigid midline throughout the workout. With that said, if you are not accustomed to the GHD, you should consider scaling the reps and range of motion. If you struggle with double-unders, do not spend more than 2 minutes working on this movement. Instead, spend the 2 minutes accumulating attempts and then move on to the run after time is up.

Intermediate option:
3 rounds for time of:
25 GHD sit-ups to parallel
40 double-unders
400-meter run

Beginner option:
3 rounds for time of:
20 sit-ups
40 single-unders
200-meter run

Coaching cues:
As your midline gets fatigued, you might begin to “slouch” with your posture on your double-unders. This makes it difficult to breathe and recover. Focus on keeping a forward gaze and being as upright as possible when you are performing double-unders.

Resources:
The GHD Sit-Up
The Double-Under
Training the GHD Sit-Up
Master the Movement: Double-Unders

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Every 6 minutes for 5 sets, complete:
800-meter run

Compare to similar 240617.

Post fastest and slowest times to comments.

Scaling:
Today’s workout is an endurance- and stamina-based effort. The goal is to finish each interval under the 6-minute clock and have a little time to rest. If you do not have at least 1 minute to rest before the next interval, reduce the distance. Expect this effort to be more about finding consistency versus an all-out effort.

Intermediate option:
Same as Rx’d.

Beginner option:
Every 6 minutes for 4 sets, complete:
400-meter run

Coaching cues:
As you run, "grab the ground" with your feet and slide it back behind you with each step. Focusing on this action, when performed consistently, can increase the force applied to the ground and in turn the speed of your stride.

Resources:
Running Workshop: Pose Alignment
Pose Running Drills: Lean and Pull

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For time:
21 chest-to-bar pull-ups
6 wall walks
18 chest-to-bar pull-ups
5 wall walks
15 chest-to-bar pull-ups
4 wall walks
12 chest-to-bar pull-ups
3 wall walks
9 chest-to-bar pull-ups
2 wall walks
6 chest-to-bar pull-ups
1 wall walk
3 chest-to-bar pull-ups

Post time to comments.

Scaling:
Today’s workout is a spicy gymnastics effort with a descending rep scheme. For athletes who are proficient in both of these movements, this workout could be completed in less than 10 minutes. That being said, if you can complete at least 10 chest-to-bar pull-ups in a minute and 3 wall walks per minute, you should consider performing this workout as prescribed and keeping it under 20 minutes.

Intermediate option:
For time:
14 chest-to-bar pull-ups
6 wall walks
12 chest-to-bar pull-ups
5 wall walks
10 chest-to-bar pull-ups
4 wall walks
8 chest-to-bar pull-ups
3 wall walks
6 chest-to-bar pull-ups
2 wall walks
4 chest-to-bar pull-ups
1 wall walk
2 chest-to-bar pull-ups

Beginner option:
For time:
12 ring rows
3 inchworm + push-ups from the knees
10 ring rows
3 inchworm + push-ups from the knees
8 ring rows
3 inchworm + push-ups from the knees
6 ring rows
3 inchworm + push-ups from the knees
4 ring rows
3 inchworm + push-ups from the knees
2 ring rows

Coaching cues:
On the chest-to-bar pull-ups, try putting your hands a little wider on the pull-up bar. To make contact with the bar, extend your chest (and upper thoracic spine) to the bar.

Resources:
The Chest-to-Bar Pull-Up
The Wall Walk
The Ring Row
Demo | Inchworm + Push-Up
Wall Walk Scaling | CrossFit Movement Demo

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Pit Stop

For time:
21 deadlifts
15 hang power cleans
9 front squats

♀ 225-lb deadlift, 155-lb hang power clean, 95-lb front squat
♂ 315-lb deadlift, 225-lb hang power clean, 135-lb front squat

Post time to comments.

Scaling:
Today’s workout is a heavy sprint effort. The barbell gets lighter and reps decrease with each movement you complete. Both the deadlifts and the hang power cleans should feel moderately heavy while the front squats may be more on the moderate side. When choosing loads for the workout, the deadlift should be completed in 3 sets or less, the hang power cleans in 5 sets or less, and the front squats should be unbroken. Challenge yourself on this workout, but don’t make the weights so heavy that form is compromised.

Intermediate option:
For time:
21 deadlifts
15 hang power cleans
9 front squats

♀ 155-lb deadlift, 105-lb hang power clean, 75-lb front squat
♂ 225-lb deadlift, 155-lb hang power clean, 115-lb front squat

Beginner option:
For time:
21 deadlifts
15 hang power cleans
9 front squats

♀ 65-lb deadlift, 55-lb hang power clean, 35-lb front squat
♂ 95-lb deadlift, 75-lb hang power clean, 45-lb front squat

Coaching cues:
In the hang power clean, focus on setting up with your shoulders over the barbell. Then, stand up by driving your heels into the ground, squeezing your thighs and glutes, and getting your shoulders behind the barbell. To finish getting under the barbell, drive your elbows through quickly, pull yourself into a partial squat, and receive the bar on the shoulders.

Resources:
The Deadlift
The Hang Power Clean
The Front Squat

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For time:
100 double-unders
50 GHD sit-ups
25 power cleans
50 GHD sit-ups
100 double-unders

♀ 105 lb
♂ 155 lb

Scaling:
Today’s workout is a pyramid-style workout with a moderately loaded barbell sandwiched between a few bodyweight movements. The management of the power cleans in this workout should be much different from yesterday's squat snatch workout. Today, the loading should allow you to perform a combination of touch-and-go reps and fast singles. Push to finish the power cleans in 3 minutes or less. As for the GHD sit-ups, if you are not regularly performing this movement, you should scale the reps and range of motion.

Intermediate option:
For time:
50 double-unders
30 GHD sit-ups to parallel
25 power cleans
30 GHD sit-ups to parallel
50 double-unders

♀ 75 lb
♂ 115 lb

Beginner option:
For time:
50 single-unders
25 sit-ups
15 power cleans
25 sit-ups
50 single-unders

♀ 35 lb
♂ 45 lb

Coaching cues:
Relax the quads when you are seated on the GHD. The knees should be bent as you lay back, then squeeze the quads, drive the heels down, and reach for the foot pads to complete the sit-up. This happens on every rep.

Resources:
The Double-Under
The GHD Sit-Up
The Power Clean
Training the GHD Sit-Up

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Complete as many reps as possible in 10 minutes of:
Squat snatch

♀ Body weight
♂ Body weight

Scaling:
Today’s workout is all about weightlifting stamina with a moderate-to-heavy barbell. Adjust the loading to maintain at least 3 reps per minute. Do not expect to perform many, if any, touch-and-go reps. Instead, focus on performing singles and managing your rest time between reps. Consider taking 5 to 20 seconds between reps, and remember to breathe.

Intermediate option:
Complete as many reps as possible in 10 minutes of:
Squat snatch

♀ 3/4 body weight
♂ 3/4 body weight

Beginner option:
Complete as many reps as possible in 10 minutes of:
Power snatch

♀ 1/2 body weight
♂ 1/2 body weight

Coaching cues:
There is no “sneaking” under the barbell. James Brown said it best: “You gotta get up to get down.”

Resources:
The Snatch
The Power Snatch
In Defense of High-Rep Olympic Lifts

7 rounds for time of:
7 hang cleans
7 front squats
7 shoulder-to-overheads
7 bar-facing burpees

♀ 75 lb
♂ 115 lb

Post time to comments.

Scaling:
This is going to be a grind! The goal is to try to complete each set of barbell reps unbroken. Use the burpees as a place to breathe. We suggest stepping back and up, not rushing them so you can hang on to the barbell as soon as you get back there. Hold back slightly on Rounds 1-4 so you have enough in the tank to go hard on the last 3 rounds. A good goal is to keep each round under 1:15-1:40. Elite athletes may be able to keep rounds to under a minute.

Intermediate option:
7 rounds for time of:
7 hang cleans
7 front squats
7 shoulder-to-overheads
7 bar-facing burpees

♀ 65 lb
♂ 95 lb

Beginner option:
7 rounds for time of:
5 hang cleans
5 front squats
5 shoulder-to-overheads
5 bar-facing burpees

♀ 55 lb
♂ 75 lb

Coaching cues:
The barbell wants to rest on the shoulders in the rack position in both the front squat and the shoulder-to-overhead. Keep the elbows up to create this shelf and a better opportunity to maintain unbroken reps.

Resources:
The Hang Power Clean
The Front Squat
The Push Press
The Push Jerk
Bar-Facing Burpee Efficiency Tips

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Rest Day

Featured Article:
Trust the Process

As CrossFit athletes, we know there’s always room to improve — whether it’s refining our technique, pacing ourselves, or maintaining form under fatigue. Additionally, the constant battle to optimize our nutrition and lifestyle to support our efforts in the gym can be overwhelming, especially when we’re eager to master it all right away. But impatience can be our downfall. The best thing we can do is trust the process.

Read the Article

OR

Every 3 minutes for 8 rounds:
200-meter run
12 box step-ups
Rest for the remainder of the 3-minute interval.
*If you have a weighted vest, wear it.

♀20-inch box, 14-lb weighted vest
♂24-inch box, 20-lb weighted vest

Scaling:
Take today as a full rest day if you are sore or tired. Otherwise, today is a great day to focus on leg endurance. There is a total of 1 mile of running paired with box-step ups in a weighted vest. Try to pick a 200-meter pace you can stick with for all 8 rounds, even when your legs fatigue. Get right to work on the box step-ups, then rest and recover until your next set. The goal is consistency, aiming to keep each set within 3-5 seconds of each other.

Intermediate option:
Every 3 minutes for 8 rounds:
200-meter run
12 bodyweight box step-ups
Rest for the remainder of the 3-minute interval.

♀20-inch box
♂24-inch box

Beginner option:
Every 3 minutes for 8 rounds:
100-meter run
10 bodyweight box step-ups
Rest the remainder of the 3-minute interval.

♀20-inch box
♂24-inch box

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